Providing childcare from dawn to dusk, running to the grocery store, taking care of your own family--does this sound like your busy life? As nurturers and caregivers, you may sometimes forget about your own well-being.

Would you think that laughing at a comedy show could reduce your risk of heart disease, or getting sufficient rest could prevent your next cold? Finding balance and indulging in healthy living is so important to a person’s life.

Pampering yourself not only nurtures the body, but also renews the spirit--it brings forth “the beauty within.”

Recapture Recess and More

With the immense demands of childcare, staying fit can be difficult. However, “working out” is not just about looking good; it is about feeling good. Children feel good after coming inside from recess; try to recapture that feeling for yourself.

Think about how exercise leaves you with a feeling of well-being. A simple walk in the fresh air, a dip in the pool, or a game of catch can be invigorating.

Children know this feeling instinctively. They run, jump, and swing, not because it is good for their hearts or lowers their cholesterol, but because its FUN. So get moving! Play with the kids.

Would you believe that housecleaning counts as exercise? Invite the kids to help tidy up the toys while you run the vacuum. Sounds like fun when you know it is healthy!

Nutrition = Energy

If you are lacking energy making changes in your diet can increase your energy level. It takes a lot of energy to digest fatty foods, so keep your meals and snacks relatively lean.

Include a combination of protein and good carbohydrates in each meal so that you get the energy-enhancing benefits of both nutrients. Eating smaller amounts of food throughout the day helps regulate blood sugar and maintain energy levels.

Here are some anti-fatigue foods to enjoy:

• Trail mixes with dried fruits, nuts and seeds are high in iron and full of nutrients. Remember that these also are high-calorie foods.
• Fortified whole-grain cereal, low-fat milk, and sliced bananas is a great way to start the day with important vitamins and potassium.
• Yogurt with strawberries is a snack with a healthy dose of vitamin C.
• Egg sandwich on whole-wheat toast makes a tasty package of B vitamins, iron, carbohydrates, and protein.
• A half bagel with low-fat cream cheese is satisfying and easy to eat.
• A cup of bean soup is a good source of protein and zinc.
• Cut up fruit sprinkled with chopped nuts provides sugar, which the body uses for quick energy, but unlike candy, it has vital vitamins, minerals and fiber.
• Water, water, and more water increases the body’s blood volume and helps insure that the nutrients and oxygen needed for energy get transported to the cells.

Pamper Yourself

Stressed out? Kicking back and recharging your batteries is just what you need, especially when taking care of children is part of your day. Leave your problems behind for a short while, and give yourself permission to take a much-needed time-out.

Here are a variety of stress-busters to do at home:

Try water therapy and let your troubles float away! Baths are high on the list of the best stress relievers. After a challenging day, make a bath long and luxurious with scented bath salts, candlelight, and soft music.

What about taking some time in a jet spa that stimulates a whirlpool or the use of a massaging bath mat that fills the tub with a multitude of relaxing bubbles? Visualize your cares going down the drain.

Get plenty of rest. Most people need seven or eight hours of sleep each night.

Meditate. Take a 20-minute time-out and slow down. Meditation or prayer can help bring you back in touch with your spiritual side. It is a very effective method of relaxation, reducing your blood pressure, slowing your breathing, relaxing your muscles, and helping to clear your thoughts (resulting in improved concentration).

To meditate, quiet your mind and allow yourself to focus on one thing, such as your breathing, or the flame of a candle. Find a comfortable relaxed position and practice your breathing--visualizing health and renewal with each inhalation and letting out all your stress on the exhale.

Physical activity including yoga, massage, tai chi, and reflexology can reduce stress.

Check with your local community colleges and health organizations for classes and services in your area.

Tania K. Cowling
Early childhood teacher resource books, author, freelance writer and former teacher

Internet Resources

Coping with Stress, Mayo Clinic, www.mayoclinic.com/health/coping-with-stress/SR00030

Sleep and Health, Mayo Clinic,
www.mayoclinic.com/health/how-many-hours-of-sleep-are-enough/AN01487

Ten Foods for Better Health,
www.foodnetwork.com/food/lf_hl_nutritional_all-stars/0,3100,FOOD_27396,00.html

Tools for Healthy Living, Mayo Clinic, www.mayoclinic.com/health/aerobic-exercise/EP00002